This article was co-authored by Paul Chernyak, LPC. Paul Chernyak is a Licensed Professional Counselor in Chicago. He graduated from the American School of Professional Psychology in 2011.

There are 20 references cited in this article, which can be found at the bottom of the page.

Whether your day was messed up by one terrible incident or a series of minor annoyances, a bad day can leave you feeling sad, anxious, and stressed out. You can start to get yourself back on track after a bad day by taking a little time to deal with your feelings. Help yourself feel better physically and emotionally by practicing self-care and doing something relaxing. Don’t be afraid to reach out to a friend, a family member, or a professional if you need a little extra support.

Steps

Method1

Dealing with Negative Feelings

1

Focus on your physical senses if you’re feeling stressed or anxious. It’s important to give yourself time to process the negative feelings you are experiencing. As soon as you’re able to do so, take a few minutes to just breathe and focus on what you are seeing, smelling, feeling, and hearing. This will help ground you in the present moment and break the cycle of stress and anxiety.[1]

If you can, find a quiet space where you can be by yourself, without distractions.

2

Reflect on your emotions without judgment. It’s okay to feel upset when you’re having a bad day. Instead of ignoring your emotions or trying to make yourself cheer up, take a moment to identify and acknowledge what you’re feeling. Putting a name to your feelings can help them seem less overwhelming.[2]

For example, you might think to yourself, “I’m feeling disappointed and mad at myself for getting a bad grade on that assignment.”

Don’t try to judge or analyze your feelings—for example, don’t tell yourself, “It’s ridiculous to be so upset about this!” Just make note of your feelings and let them be.

3

Try to identify the source of your negative feelings. Reflect on the negative feelings you are experiencing and think about what could have triggered your bad day. Was it stress at work? Anxiety over a test? Frustration towards someone you know? Try to label the source of your bad day in 3 words or fewer. For example: “frustration with Lisa” or “stress from clients”.[3]

Studies show that the simple act of putting your feelings into words can dramatically reduce the effect of those feelings.[4]

4

Acknowledge that not all bad days have an obvious cause. Sometimes you may experience days when you feel down, anxious, or exhausted for no apparent reason. This is especially true if you struggle with issues like depression or anxiety. If this happens to you, remind yourself that you don’t need a reason to feel bad—some days are just more difficult than others. If you can’t identify a reason for your mood, focus instead on helping yourself feel better in the moment.[5]

For example, you might have a drink of water or eat a healthy snack. If you’re tired, take a brief break from whatever you’re doing and rest.

Share your feelings with someone you trust. It may be tempting to keep your dark mood to yourself, especially in a busy communal environment like the office or the classroom. However, connecting with other people when you’re down can help you feel better.[6]

Reach out to a friend, loved one, or trusted colleague. Say something like, “Hey, I’m having a rough day. Mind if I vent a bit?”

6

Remind yourself that what you’re experiencing is temporary. When you’re in the middle of a bad day, it’s easy to feel like things will be terrible forever. However, remember that this bad day will not last forever, and neither will the things you are feeling right now.[7]

Just because a bad experience is temporary does not mean your feelings about it at the time aren’t valid. Be patient with yourself and allow yourself time to be upset.

You might tell yourself something like, “This day has been awful and I feel really down about it right now, but today won’t last forever.” Try to view tomorrow as an opportunity to start fresh.

Method2

Practicing Stress-Relieving Activities

1

Do deep breathing exercises. Breathing deeply can signal your brain and body to relax, instantly helping you feel a little better when you’re under stress. If you’re feeling overwhelmed or upset, take 3 to 10 deep, controlled breaths in through your nose and out through your mouth. Breathe so that your belly expands, rather than your chest.[8]

If you can, find a quiet place to sit or lie down while you breathe. Put one hand on your belly and the other on your chest so that you can feel the motions of your body. Close your eyes and focus on the physical sensations of breathing.

If you have the time, you can also try more advanced breathing exercises. For example, try slowly breathing in for 4 counts, holding your breath for 7 counts, and breathing out for 8 counts. Repeat this process 3 to 7 times.

2

Focus on a creative activity. Creative activities are not only calming, but they can be a healthy outlet for your feelings and frustrations.[9] If you’re having a bad day, try to set aside a few minutes to do something expressive, whether it’s drawing, knitting, writing, or playing an instrument.

Even if you don’t consider yourself the artistic type, you can still get stress-relieving benefits from simple activities like coloring, doodling, or doing paint-by-numbers.

You could also write down your feelings in a journal.[10] It doesn’t have to be anything polished or profound—just getting your feelings out on the page in a few words can help them feel more manageable.

3

Take a little time to do something you enjoy. Treating yourself to something fun can do a lot to lift your spirits and help you feel better after a stressful day. If you can, set aside at least a few minutes to do something that reliably cheers you up. This could be anything from watching a video that always makes you laugh to buying a favorite snack.[11]

If you’re not sure what might help, try making a list of 5 simple, easily attainable things that you always enjoy. For example, your list could include things like “reading some of my favorite book” or “playing through a level of a video game that I like.”

Avoid putting things on your list that you can’t control (e.g., “days with warm weather”) or that are not realistic right at this moment (such as “going on a cruise”).

4

Spend time with friends and family. If you can, schedule a little face-to-face time with someone you care about. Play a game or go see a movie together, go for a drink to blow off some steam, or simply have a friend over for a cup of tea. Spending time with loved ones is a great way to shift your mood and prevent you from focusing on negative thoughts or the events of your bad day.[12]

If you don’t have any friends or family nearby, try giving someone you know a call or having a chat online.

Method3

Helping Yourself Feel Better Physically

1

Go for a run, a jog, or a walk. One of the best ways to get over a bad day is exercise. In fact, regular exercise can increase your energy level and help you deal with stress.[13] Doing something physically active can also help ground you in the moment and take your mind off your worries. Work out your body and give your mind a rest.[14]

If you don’t have time for a full workout, even taking a 10-minute walk around the block can help.

2

Do restorative yoga postures. Yoga is a gentle form of exercise that engages both your mind and your body, helping to reduce stress and increase your sense of wellbeing.[15] If you’re having a rough day, try to take a few minutes to do some simple yoga poses. If you’re stuck at work or school, you can even do some poses, such as the lotus position, while sitting at your desk.[16]

The lotus position is an easy, calming pose that you can do anywhere. Sit comfortably in your chair or on the floor with your neck and spine straight and erect and cross your legs. Place your hands on your thighs, palms up, with your thumbs and first fingers touching. Breathe deeply through your nose for 10-15 breaths.

3

Fuel yourself with a healthy meal or snack.Eating healthy foods can help you feel better both physically and emotionally. Choose foods that can boost your mood and increase your energy levels, such as leafy greens, whole grains, lean proteins (like fish, poultry breast, or beans), and healthy fats (like those found in nuts and vegetable oils).[17]

While sweet baked goods, candy, or greasy foods may be tempting while you’re feeling down, these can deplete your energy and leave you feeling worse.

If you are going to go for chocolate as your comfort food, opt for dark chocolate. Dark chocolate has high levels of phenylalanine, which can stimulate your brain to release serotonin, a natural feel-good chemical.[18]

4

Get 7 to 9 hours of high-quality sleep. Sleep helps your body and mind recover from the stresses of your day. Aim to go to bed early enough that you can get 7 to 9 hours of sleep (or 8 to 10 if you’re a teen). Unfortunately, stress can make it harder for you to sleep.[19] If you’re concerned you might have trouble nodding off after your bad day, try the following:

Turn off all bright screens at least half an hour before you go to bed.

Unwind before you sleep with some light stretches and a warm bath or shower.

Read a little bit of a relaxing book and listen to some calming music.

If social media is getting you down, you might resolve to take a break from social media for a few days as you follow some of the step above. It might be helpful to turn off your notifications. If you are dealing with online harassment, you might report the user and block them so they are no longer able to contact you.

I had a bad day at school and now I'm really confused about things. How do I get over it?

wikiHow Staff Editor

Staff Answer

Try talking to your parents or another person you trust about what happened and how you are feeling. Even if they don't have much advice to offer, sometimes putting your thoughts and feelings into words can help clarify things and make whatever's stressing you out feel more manageable.

When people tease, they are usually trying to upset you and get a reaction. Avoid giving them what they want by responding calmly and without showing you are upset. You could either ask them to stop in a calm, confident voice, or just walk away without responding at all. They may try to tease you worse at first, but they will likely give up when they realize that they aren't going to get the reaction they want.

I'm having an asthma attack, like shortness of breath, and I'm lightheaded and shaky. I have a fast heart rate and I'm really tired. My mom is making me do things and doesn't care about my asthma attack. I'm 13. What should I do?

wikiHow Staff Editor

Staff Answer

If your mom isn't willing to talk to you about what you are experiencing, try approaching another adult you trust, like another relative, your favorite teacher, or your school nurse. They may be able to help you figure out what's causing your symptoms and work with you to find ways to cope with your situation.

If you can't sleep, try unwinding in bed with a little meditation. Lie on your back with your hands resting on your stomach and slowly breathe in through your nose and out through your mouth. Try to focus on the sensations of your breathing. If you find your mind lingering on your bad day, gently redirect your attention back to your breathing.

What can I do if there's no one to talk to and the bad days never seem to end?

Community Answer

Try keeping a journal or diary. As cliche as it may sound, writing down your thoughts can help lessen anxiety and/or stress. Also, try your best to get a good night's rest and remember to keep your thoughts positive. Ups and downs are a part of life.

Accept that everyone will have bad days. It's just part of the process of being human and learning from life's experiences. Try and limit the number of bad days you have by changing your attitude towards things - if something bad is happening, think of the humorous side to it.

Commit to the idea that it does get better because it really does. Life goes on. Finding a way to relieve your stresses that works the best for you really helps when struggling with stressing and anxiety. Remember that life is a series of ups and downs, not a linear pathway of all good or all bad. This will help you to realize that bad days are a normal part of life, just as good days are too.

Listening to music is an amazing way to get over a bad day. Reading a book can help you to keep your mind off things. Meditating with calm music helps with your breathing and body. Sleeping helps also but don't do it too much, as it can become a way of avoidance rather than dealing with problems, which will always come back to bother you. Be wise about your decisions.

How do I get over a bad day and I can't leave or do anything because I am at school?

Community Answer

Think positive, remember that you are in control of your reactions. Tomorrow is a new day, and things will seem better after a sleep. Smile and let it go, and distract yourself by doing something that helps you to feel good.

Tips

Bad days happen to everyone from time to time. However, if you feel like most or all of your days are bad, then you may be struggling with depression or a related issue. Make an appointment with your doctor or a therapist to discuss what you are feeling. They can offer advice or connect you with resources that may help.

Help others. Sometimes seeing someone else have a good day can make your day seem so much better!

To get over a bad day, take time to do something you enjoy, like reading a good book, going for a walk, or playing video games. You can also try doing something creative, like drawing, writing, or playing an instrument, which can help reduce stress. Or, you can do a physical activity, like yoga or running, to release stress and improve your mood. Whatever you decide to do, try to remember that what you're experiencing is temporary, and tomorrow is an opportunity to start fresh. For more tips from our Counselor co-author, like how to cope with negative feelings, read on!

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Article Info

FEATURED ARTICLE

This article was co-authored by Paul Chernyak, LPC. Paul Chernyak is a Licensed Professional Counselor in Chicago. He graduated from the American School of Professional Psychology in 2011.

"This article was awesome. Bad days are also part of life, so why not enjoy them and make them good days?"

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Asemahle Qondo

Mar 5

"I had a fight with my classmate and after reading this article, I felt so much better."

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Solita Maldonado

Jun 6, 2016

"I learned why people constantly put me down and how I am the one who allows it, it is time to change that. I get frustrated because I don't know how to respond, I learned that I need to be more articulate when I am explaining myself."..." more

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Noor Rizwan

May 17, 2016

"The best step was the last one about sleep. I really enjoyed that one, letting you sleep and next day everything will be happier. I loved it! Thanks a lot! :)"..." more

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Isabella Rosario

Sep 25, 2016

"I'm always having a bad day. I found this page, read the whole thing, and it helped me a lot. There should be more pages like this."..." more

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Anonymous

Sep 21, 2016

"The potential exercise that had been mentioned initially in the article significantly assisted. Thank you."

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Maggie Law

Feb 21, 2017

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Anonymous

Jun 28, 2017

"I suggest to make more step-by-steps relatable to other kinds of people and what they are experiencing."

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Avia Paz

Nov 29, 2016

"Thank you so much, after I read your article I tried to do it myself, and now I feel so much better."